Supporting the transition to high school blog series: How to support yourself through the change

How to look after yourself!

Transitioning from primary to high school is a significant milestone for all students, but often presents unique challenges. It is important to look after yourself and enter this time with as much confidence as you can! This guide offers strategies to help you manage stress and anxiety, so you can navigate this new chapter with resilience and assurance.

Why might we feel stressed?

High school brings with it new environments, schedules, teachers and friends. There are also new learning expectations and increased independence. While these changes can be exciting, they might also cause feelings of anxiety about the unknown or overwhelm due to the adjustments. Remember, it is normal to feel this way, and understanding what causes our stress is the first step in managing it effectively.

Support strategies for students

Establish a routine:

  • Create a consistent daily schedule

  • Incorporate time for breaks and self-care

Break down new tasks

  • Approach new subjects or assignments by breaking them into smaller, more manageable parts

  • Use checklists to track progress and celebrate small achievements

Build Social Connections

  • Join clubs or groups that match your interests

  • Arrange meetups with future classmates during the holidays

Develop Coping Strategies

  • Practice deep breathing, mindfulness, or other relaxation techniques

  • Identify a “safe space” at school where you can go if feeling overwhelmed

Time Management Techniques

  • Use timers or alarms to help manage time effectively between classes or during homework

  • Teach the use of apps or planners to organize tasks and prioritize activities

Sensory Tools

  • Carry sensory tools such as fidget items or headphones to help manage sensory sensitivities

  • Identify quiet areas in the school where sensory breaks can be taken

Support strategies for Parents

Open Communication

  • Regularly talk with your child about their feelings regarding the transition

  • Encourage your child to express any concerns or anxieties

  • Be attentive to changes in mood, behaviour, or sleep patterns

Encourage Independence

  • Gradually increase your child’s responsibilities at home to build confidence.

  • Support them in making decisions about their daily routines and schoolwork.

Promote Self-Advocacy

  • Help your child understand their own needs and how to communicate them.

  • Practice role-playing scenarios where they might need to ask for help.

Involve the Student in Planning

  • Encourage your child to be part of discussions and decisions about their transition.

  • Let them choose some of their supplies, outfits, or setup for their study space to create a sense of ownership.

Encourage Participation in Extracurricular Activities

  • Explore extracurricular activities that align with your child’s interests and strengths.

  • This can help build confidence and provide additional social opportunities.

Written by Hannah Broughton - Placement student from Deakin University